09.30

Squat 155x5, 205x5, 255x3/3
Bench 95x5, 135x5, 175x3/3
Chins BWx3, BW+25(210)x3/3
Abs and neck 3 sets

09.29

2mile run, same as previous route ~ 16:40 - watch was wigging out.

09.28

Squat 155x5, 205x3, 225x5/3
Bench 95x5, 135x3, 155x5/3
Chin-up BWx5/3

09.27

10 hill sprints

09.26

Squat 155x5, 205x3, 225x5/3
Bench 95x5, 135x3, 155x5/3
Chin-up BWx5/3
Swings 24kg x15/5 EMOM

09.24

50min jog

09.23

Squat 155x5, 205x3, 225x5/3
Bench 95x5, 135x3, 155x5/3
Chin-up BWx5/3
Simple and Sinister GPP:
Swing 24kg x7/10, ever 30sec
Rest 1min
Get-ups 16kg x5 (each side)
55min

09.22

25min jog

09.21

Squat 155x5, 205x3, 245x1, 265x3/3
Bench 95x5, 135x3, 155x2, 185x3/3
Chin-up BWx3, BW+16kg x3/3
HLR and neck

09.20

Jog 25min

09.19

Squat 155x5, 205x3, 245x1, 265x3/3
Bench 95x5, 135x3, 155x2, 185x3/3
Chin-up BWx3, BW+16kg x3/3
HLR and neck

09.17

25min jog

09.16

Squat 155x5, 205x3, 245x1, 265x3/3
Bench 95x5, 135x3, 155x2, 185x3/3
Chin-up BWx3, BW+16kg x3/3
HLR and neck

09.15

~30min jump rope, airdyne, eliptical medley.

09.14

Agile 8, agility ladder
Jog to hill, 9 hill sprints, jog home

09.13

Squat 155x5, 205x3, 235x5/3
Bench 95x5, 135x3, 165x5/3
Pull-up BW+10x5/3

09.12

Agile 8
Agility ladder stuff
Indoor power intervals: Airdyne 2min on / 4min off x 5

09.11

Squat 155x5, 205x3, 235x5/3
Bench 95x5, 135x3, 165x5/3
Pull-up BW+10x5/3
HLR 3x5
Neck harness 25x15-10/3

09.10

47min jog

09.09

Squat 155x5, 205x3, 235x5/3
Bench 95x5, 135x3, 165x5/3
Pull-up BW+10x5/3
HLR 3x5
Neck harness 25x15-10/3

09.07

9 hill sprints.

09.06

Squat 155x5, 205/5x3
Bench 95x5, 145/5x3
Pull-up BW/5x3
Burpees 5x5

09.05

2mi run - 16:40

09.04

Squat 155x5, 205x5/3
Bench 95x5, 145x5/3
Pull-up BWx5/3
Swing 24kg/10x5
TGU 16kg/5min
51min

09.03

45min jog.

09.02

Back to TB2 Operator on Black
Squat 155x5, 205x5/3
Bench 95x5, 145x5/3
Neutral grip pull-up 3x5 :38
HLR 3x3
Neck 25x20/3 :45